& UW Health Wellness Edits, 2013

HOW MUCH DO WE NEED? The 2010 Dietary Guidelines for Americans recommendations for whole grains depends on age and activity level. The average adult needs 6-10 servings of grains per day Try to make half your grains whole--This is equal 3 to 5 servings or more of whole grains every day Use Choose MyPlate, the USDA’s nutrition guide to balance your plate with whole grains. Choosemyplate.gov

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Choose My Plate: Grains Grains should make up slightly more than a quarter of your plate, and at least half should be whole grains. Recommended servings based on age and gender: Women 19 to 50: 6 oz equivalents 51 and older: 5 oz equivalents Men 19 to 30: 8 oz equivalents 31 to 50: 7 oz equivalents 51 and older: 6 oz equivalents Choosemyplate.gov

Wheat Berry Salad with Fresh Fruit 1/3 corange juice 1/3 c dried cranberries 3 c wheat berries, cooked and cooled 1 eaFuji apple, diced ½ cpecan halves, toasted and chopped 3 Traspberry vinegar 3Tolive oil ¼ tsalt ¼ tground pepper 1.Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes. 2.Combine wheat berries, apples and pecans in a large bowl; stir gently. Drain the cranberries and reserve the juice. Stir cranberries into wheat berry mixture. 3.Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature. Makes 6 servings of ~1 cup each. Nutrition Analysis: 316 calories, 14 g fat (2 g saturated, 9 g mono), 0 mg cholesterol, 40 g carb, 7 g protein, 6 g fiber, 90 mg potassium